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Yoga:

Marichyasana Yoga | Yoga in Marichyasana ( Sage Twist Pose ) | Marichyasana Yoga Pose

Marichi means literally means a ray of light. Marichi is the son of Brahma and chief of the Maruts, the war like storm gods. He’s one of the seven seers or lords of creation, who intuitively “see” and declare the divine law of the universe.It tones and massages the abdominal area, especially liver, spleen, and intestines. It also relieves lower back pain caused by muscular tension.Sit with your legs stretched out and palms flat by your sides.

Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor.Sit on the floor with both legs straight in front of you.Bend your left leg towards your chest.Rotate your torso toward your left knee. Wrap your right arm around the left knee, positioning the knee in the crook of the right elbow.Clasp your hands. Keep your back straight all throughout the pose.

Remember to keep your straight leg and bent knee foot grounded.Continue stretching your spine a little more with each inhalation, and twisting with each exhalation.Gently turn your head to the right and try to look back, to complete the twist in your cervical spine.Maintain the pose for as long as you can.As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg.

Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend.Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg.

Benefits:

1.Marichyasana improves the flexibility of the shoulders muscles , lower back muscles and neck muscles.

2.It relieves mild backache and hip pain. It stimulates the central nervous system.

3.Improves digestion

4.Stimulates abdominal organs like the liver and kidneys

5.Stretches the spine and shoulders.

6.Calms the brain.